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Source: pinerly.com via Wellsphere on Pinterest



When it comes to weight loss maintenance, existing research suggests-
that low-glycemic index diets work with the body's changing metabolism to stabilize hormones and blood sugar and help us stay full longer-
all without eliminating healthy fats and carbohydrates.
The Low-Glycemic Diet
Variety of fruits, vegetables, beans, whole grains, healthy fats and protein.
How do I follow a low-glycemic diet?
  • Eat fiber rich, natural carbohydrates like non-starchy vegetables, fruits and beans, with protein and healthy fats like nuts, avocado or olive oil.
  • Eat grain products in their least processed state as possible, like stone ground whole wheat bread instead of white bread.
  • Eat sugary treats in moderation after a well-balanced meal.
  • Drink water instead of fruit juice or other sugar sweetened beverages.















A Rainbow of Reasons to Eat Fruits and Vegetables  
By Dr. Luigi Gratton
Over the last several years, the U.S. Department of Health has recommended eating at least five portions of fruits and vegetables a day. Yet, only one in seven achieve this quota. In fact, one-third of American adults eat only two servings of fruits and vegetables a day and are four times more likely to choose a processed snack instead.
~On any given day, about half the population eats no fruit at all.~
There is a rainbow of reasons to eat a variety of colors from the produce aisle.
  • Fruits and vegetables are virtually fat free, low in salt and an excellent source of fiber.
  • Some fruits and vegetables, such as carrots and cantaloupe, provide Vitamin A, which maintains eye health and immunity.
  • Other fruits and vegetables, such as bananas and spinach, contain potassium, which is necessary for proper nerve and muscle functioning.
  • Green vegetables, such as broccoli and asparagus, provide B Vitamins, which are necessary for converting food into energy. 
But all fruits and vegetables contain phytonutrients, the health-promoting components of plants.
Scientific studies show that phytonutrients can help protect seven key organs, including the eyes, heart, liver and skin and they may also serve as antioxidants.  
Current research has measured the total antioxidant power of various foods, citing fruits and vegetables at the top of the list. 
Antioxidants protect our bodies from free radicals that can cause damage to cellular membranes. 
Antioxidants also boost our immunity, help make our muscles stronger and support bone and skin health. 
Since eating the recommended daily servings of antioxidant-rich fruits and vegetables is not always realistic, try supplementing your diet with appropriate products.
*Herbalife's Garden 7®* dietary supplement protects your health with the powerful phytonutrient and antioxidant benefits found in seven servings of colorful fruits and vegetables. It also supports your body's vital organs by providing them with key nutrients.
So try to get in the habit of eating plenty of produce each day. It's one of the biggest favors you can do for your body.

Dr. Gratton also serves as vice-president of medical affairs at Herbalife.
Link: Herbalife Science
*These statements have not been evaluated by the Food and Drug Administration. 
*This product is not intended to diagnose, treat, cure or prevent any disease.  




  18 Diet Substitutions & Healthy Food Choices
  • Choose fresh whole foods over processed foods
  • Drink water with lemon or herbal tea rather then high calorie soda's with sugar or artificial sweetners
  • Replace greek yogurt for sour cream as a topping or in recipes
  • Select deep colored leafy vegetables: arugula, romaine, spinach, and/or kale in place of less nutrient dense iceberg lettuce
  • Avoid bad fats in regular peanut butter, find a natural peanut butter
  • Try using cacao for chocolate in cooking or for snacks
  • Use Olive Oil and other healthy oils for cooking in place of butter
  • Look for Non-Transfat alternatives for table butter
  • Prepare meals with fresh herbs, cracked pepper for cooking; try using Mrs. Dash for table salt
  • Substitute crushed flax or fiber cereal for bread crumbs in recipes
  • Use Half & half for cream in sauces, or arborio rice to thicken sauces
  • Try pesto, or chipolte and fresh vegetables in place of cheese on sandwiches (if watching cholestrol, or to reduce dairy)
  • Select whole grain breads with natural ingredients for white bread
  • Lower fat content in recipes by replacing ground turkey for ground beef
  • Enjoy frozen yogurt with fresh fruit instead of ice cream
  • Make homemade salad dressings & marinades in place of bottled, processed ingredients
  • Try soy milk, almond milk and coconut milk for whole or 2% milk (watch for sugar content by reading the labels)
  • Lower calories by choosing a glass of red wine in place of a cocktail, when dining out
                                                    by Susan MacIntosh, Women's Health Examiner


                    HOW OFTEN DO YOU WORK OUT?

According to the US Department of Health and Human Services heart disease is the number one killer of American women. One out of every three women in the US dies of heart disease. Nearly two-thirds of American women who die suddenly of a heart attack had no prior symptoms. Americans can lower their risk of heart disease by as much as 82% just by leading a healthy lifestyle. One lifestyle change that you can do today to reduce your risk of heart disease is to exercise regularly. Physical exercise not only helps to fight heart disease but it can also reduce your risk of high blood pressure, osteoporosis, breast and colon cancer, depression, anxiety and stress.
A regular fitness routine including cardiovascular (cardio) exercises at least three times a week will improve the strength of your heart and help it work more efficiently.
How often do you work out? Are you concerned about your heart health?
Shared by: The Healthy Moms Magazine Community


10 Simple Tips to a Healthy Diet

http://bit.ly/yCr5rI



     How 8 Glasses of Water a Day Helps Keep Fat Away


Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off.
Although most of us take it for granted, water may be the only true “magic potion” for permanent weight loss. Water suppresses the appetite and helps the body metabolize stored fat.
Studies have shown that a decrease in water intake will cause fat deposits to increase while an increase in water intake can actually reduce fat deposits.
Here’s why:
The kidneys cannot function properly without enough water. When they do not work to capacity, some of the load is dumped onto the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney’s work, it cannot work at full throttle. As a result, it metabolizes less fat; more fat remains stored in the body and weight loss stops.
Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra-cellular places (outside the cells). This shows up as swollen feet, hands and legs.
Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients.
Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns.
The best way to overcome the problem of water retention is to give your body what is needed – plenty of water. Only then will stored water be released.
If you have a constant problem with water retention, excess salt may be to blame. Your body will tolerate sodium only in certain concentrations. The more salt you eat, the more water your system retains to dilute it. But getting rid of unneeded salt is easy – just drink more water. As it is forced thru the kidneys, it takes away excess sodium. The overweight person needs more water than the thin one. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism.
Water helps maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It also helps prevent the sagging skin that usually follows weight loss. Shrinking cells are buoyed by water, which pumps the skin and leaves it clear, healthy and resilient.
Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of – all the metabolized fat must be shed. Again, adequate water helps flush out the waste. Water can help relieve constipation. When the body gets too little water, it siphons what it needs from internal sources. The colon is one primary source. Result? Constipation. But when a person drinks enough water, normal bowel function returns.
We have discovered some remarkable truths about water and about weight loss. The body will not function properly without enough water and cannot metabolize stored fat efficiently. Retained water shows up as excess weight. To get rid of excess water you must drink more water.
Drinking water is essential to weight loss.
How much water is enough? On the average, a person should drink eight (8 oz.) glasses every day. However, the overweight person needs one additional glass for every 25lbs. of excess weight. The amount that you drink should be increased if you exercise or if the weather is hot and dry. Water should preferably be cold – it is absorbed more quickly into the system than warm water. Some evidence suggests that drinking cold water can actually burn calories. To utilize water most efficiently during weight loss, follow this schedule:
One Quart (over each 30 min period) 3 x a day; morning, noon & evening (5-8pm)
When the body gets the water it needs to function optimally, its fluids are perfectly balanced. When this happens, you have reached the “breakthrough point.”
What does this mean? Endocrine gland function improves. Fluid retention is alleviated, as stored water is lost. More fat is used because the liver is free to metabolize stored fat. Natural thirst returns. There is a loss of hunger almost overnight. If you stop drinking enough water, your body fluids will be thrown out of balance again and you may experience fluid retention, unexplained weight gain and loss of thirst. To remedy this situation, you have to go back and force another breakthrough.






                         Managing the Risk of Heart Disease
While diet and exercise can lower your risk of heart disease it is also important to understand heart health risk factors and what to do to control them. Risk factors are conditions or habits that make it more likely to develop a disease or increase the chances that an existing disease will get worse.
Eating a heart-healthy diet should consist of a variety of fruits, vegetables, lean proteins and whole grains. Eliminating saturated fat, and trans-fat, as well as reducing salt and processed sugars are heart healthy diet choices.
Exercise and physical activity are also important to reduce your risk of heart disease. “At least 2 ½ hours a week of moderate-intensity physical activity can lower your risk of heart disease, stroke, hypertension and diabetes—a winner on multiple counts,” says Dr. Diane Bild, a cardiovascular epidemiologist at the National Institutes of Health.
Important heart health risk factors such as high cholesterol, high blood pressure, smoking, excess weight and physical inactivity can be controlled. Your heart risk factors for high cholesterol and high blood pressure should be tested by a health care provider to measure your blood cholesterol and blood pressure. Blood tests show your cholesterol levels of LDL “bad” cholesterol and HDL “good” cholesterol. Blood pressure is always reported as 2 numbers, and any numbers above 120/80 mmHg raise your risk of heart disease and stroke.
Even a small weight loss of 5% to 10% of your current weight can help lower your health risk factor. There are tools available to help you aim for a healthy weight, including physical activity tips and a menu planner at the National Institutes of Health website at: http://healthyweight.nhlbi.nih.gov/.
To determine if your weight is within a healthy range, take your height and divide it in half. Your waistline should not be greater than this number. For example someone that is 6 feet tall (72 inches) should not have a waistline that is greater than 36 inches. A guideline that states this measurement in terms of men and women uses 40 inches for men and 35 inches for women, taking into consideration the difference in body types. A tool to calculate Body Mass Index or BMI can also be used to determine your weight in terms of health risk. A BMI between 25 and 29.9 means that you are overweight, while a BMI of 30 or higher is considered obese. A tool to calculate your BMI can be found at: www.nhlbisupport.com/bmi/bmicalc.htm
In addition to controlling the health risk factors, a physician should be consulted to help you with diet, exercise and be alerted if any unusual symptoms occur. Common symptoms that need to be checked by a doctor include shortness of breath, irregular heartbeat, fatigue, chest pain, shoulders, arms, neck, jaw or back pain. 

By Susan MacIntosh,Traverse City Women's Health Examinerhttp://exm.nr/wgYyni







Counting Calories May Not Support a Healthy Lifestyle
Are you following a restrictive diet that includes counting calories?
There are a number of reasons why counting calories may be futile.
  
Counting calories is a behavior that is focused on diet restrictiveness.
Focusing attention on calories without following healthy nutritional guidelines can result in a short term solution to weight loss. Chances are good that old patterns and eating habits will return after short term goals are achieved.
If calories are too restrictive, your body will start storing fat, because the brain thinks that it is starving.
Understanding portion control can help you change your eating habits.  
 
Counting calories may be harmful to your overall well-being.
A calorie restrictive diet that does not emphasis eating healthy foods can deprive your body of vital nutrients and a loss of energy.
Following a healthy diet that includes a variety of whole foods- healthy fruits, vegetables, lean protein and healthy fats, helps you to naturally shed pounds, while improving your nutrition and changing unhealthy eating habits.

Questions that can help to improve your nutrition and weight management are:
  How many servings of fruits and vegetables do you eat each day?
  How much protein is required to maintain healthy body muscle mass?
  What healthy fats do you need to eat to protect your heart and vital body organs?

Counting calories is focused on a negative diet rather than a healthy lifestyle.
Activities that promote a healthy lifestyle and nutritional weight management include:

1.) Shift eating habits away from processed foods to eating whole foods rich in nutrients. Processed foods can be high in salt, sugar, additives and chemicals.
Choosing whole foods can give you more control over a healthier diet.
2.) Drink enough water to keep you hydrated and to help maintain weight loss.
3.) Get support from friends, family, health & nutrition individuals, or groups. Planning healthy meals can be both fun and rewarding when you participate with others.
4.) Set a weekly goal that includes a fitness routine. Walking is always good exercise and you will burn calories, as well as retain or build muscles.

Instead of counting calories focus your time planning healthy nutritious meals!  


By Susan MacIntosh, Traverse City Women's Health Examiner,  http://exm.nr/wgYyni



          Herbalife's "Foundation of Wellness"
       starts with the Core Nutrition Program:

1.) Formula 1 Nutritional Shake Mix: Balanced Nutrition for a “Perfect Meal.”
To equal the food value of four tablespoons of the nutritional formula, you would have to eat 4000 calories of the perfect foods.
*Lower triglyceride and cholesterol levels
*Promote energy and healing
*Help guard against disease and stress
*Promote healthy skin, hair and nail growth
*Help resist the formation of cancer cells

2.) Formula 2 Multi-Vitamin Complex
Provides the body with an adequate and balanced supply of micro nutrition in the form of 39 vitamins, minerals and premium quality herbs.
*Slow the aging process
*Reduce fatigue and depression
*Promote energy and well-being
*Increase one’s resistance to stress and disease

3.) Cell Activator: "Increases Nutrient Absorption"
Repairs the villi in the small intestine, increasing the absorption and effectiveness of your vitamins and minerals.
Helps enhance vitality and contributes greatly to your well being.
*Eliminate fatigue
*Prevent cardiovascular degeneration
*Diminish cravings for alcohol and sugar
*Reduce hypertension
*Improve all conditions related to brain function
*Help detoxify the body

The Formula 1 Nutritional Shake, the Formula 2 Multi-Vitamin, and the Cell Activator are the "Core Program" & are designed to work together to be complete.

Herbalife's products are scientifically formulated to support healthy "villa." These tiny finger-like structures along the wall of your intestine are essentially "gatekeepers," helping your body absorb more nutrients, vitamins and minerals, while protecting you from toxins.
The healthier your villa, the more efficiently you can absorb the nourishment your cells need and the healthier you will be.


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